This post is all about 5 ways to stay healthy from the holidays through the new year and beyond.
As some of you may know, I have lost about 14 pounds in the last three months and have 3 to go to hit my goal weight.
This is a weight I haven’t seen in over 7 years.
WILD.
Now, this may not seem like a lot of weight but for someone who has always been a little bit on the smaller side pre-pregnancy, I struggled with losing weight after having kids.
It took me just around two years to see the scale budge and once I figured out how to do it, the weight was falling off!
I can’t take all the credit because I got a lot of help from DC Fitness (shoutout to Coach Kelsey and Dylan Conrad for all the help) and they have been nothing but amazing for accountability, advice, and overall coaching.
I am someone who works well with accountability so if you are like me and need that extra boost, I would reach out to them.
Anyway, back to the 5 ways to stay healthy through the new year.
I started this journey in August of 2024.
To be honest, I think this was such a great time for me because it wasn’t too close to the holidays so when I got comfortable in my routine the holidays didn’t stress me out or bother me as much.
I still got to eat what I wanted to eat but I just ate smarter and made better choices.
Don’t worry, I still had my red wine, sushi, and ice cream,
I just managed it better.
As we dive into a new year, New Year resolutions come into play.
According to surveys conducted by Forbes, it was stated that the 2024 Top 5 New Years Resolutions were:
- 48% resolved to exercise more
- 38% resolved to improve finances
- 36% resolved to improve their mental health
- 34% resolved to lose weight
- 32% resolved to eat healthier
It shows that 4 out of the 5 have to do with health and wellness.
Instead of gearing up at the end of December and January for a successful healthy lifestyle change but only to fizzle out by February, let’s focus on sustainable, actionable changes that can last a lifetime.
Decide to focus on these 5 ways to stay healthy not just through the New Year but far beyond.
These tips are about creating balance, nurturing your body, and cultivating a mindset that fuels lasting results.
Trust me when I say I feel a million times better overall
5 Ways to Stay Healthy (How I Lost 14lbs. in 3 Months)
1. Embrace the 80/20 Rule for Eating
Let’s start with food.
I have mentioned this over and over again.
Throw the word “DIET” out of the window.
According to Oxford Languages, a diet is defined as “a special course of food to which one restricts oneself, either to lose weight or for medical reasons.”
Eating well doesn’t have to mean deprivation or eliminating your favorite treats.
Rather, the 80/20 rule focuses on a balanced approach that prioritizes whole, nutrient-dense foods while allowing occasional indulgences.
What is the 80/20 Rule?
Eighty percent of your meals should consist of whole nutritious foods.
Some examples of this would include fresh fruits and vegetables, lean proteins, whole grains, and healthy fats.
The other 20% would be more of a treat like dessert, wine, pizza, etc.
The key to the 80/20 rule is moderation.
How to Shop for an 80/20 Lifestyle
Here are a few tips when shopping for that 80/20 lifestyle.
First, prepare ahead by planning your meals one week out.
That way you have a concrete plan of what you are going to eat that week and you can stay on track.
Second, make a grocery list of things you need and stick to the list.
That is a lot harder than it seems.
Thirdly, shop smart by only shopping the perimeter of the grocery store.
Grocery stores are structured in a way that the fresh produce, dairy, and meats are located on the perimeter whereas processed foods typically lurk in the middle aisles.
Why Does the 80/20 Plan Work?
By allowing a little room for indulgences, you’re less likely to feel deprived and less likely to crave things that you really shouldn’t have.
This approach promotes a positive relationship with food and keeps your diet sustainable.
Track Your Food
One more thing I want to mention is tracking your food.
There are tons of great Apps and websites for tracking your food but I have been using the free version of My Fitness Pal for years and years and it hasn’t failed me yet.
It’s user-friendly, has tons of information, and is the perfect App and website to keep track of your food.
Eat Enough Protein
Protein is incredible.
It helps you stay fuller longer, is low in calories, helps build muscle, and is just plain good for you.
I tend to get a lot of my protein through meat and cottage cheese however, I do love a good protein powder.
My favorite protein powder brand is Clean and Simple Eats.
I love it because the protein powder has 20g of protein, contains a digestive enzyme blend, and is made up of natural ingredients.
Use code LEAHF on the Clean Simple Eats website for 10% off your order
They have tons of different flavors and even have sample flavors if you are not sure which one to try first.
My Favorite Products to Help Me with 80/20
Food Scale
When I first started out I would measure my food to know how much protein, carbs, and fats I was eating.
Now I am able to eyeball it but I still bring out the scale from time to time.
Totally worth it.
Grocery List
Looking to write out your food list ahead of time?
Here’s a great one to use.
If you prefer one already written out and you just add checkmarks?
This one would be great.
Meal Planning
I’ve been a huge planner my whole life so I actually created a meal planning guide for kids a while back.
However, you don’t have to use this on kids, you can use this on yourself!
FREE WEEKLY MEAL PLANNING GUIDE
2. Prioritize Sleep Like Your Health Depends on It (Because It Does)
The second of the 5 ways to stay healthy is sleep.
Sleep is something I just recently put effort into.
Like as in three months ago.
I used to thrive off of 6-hour sleep and wake up around 4-5 am to start work because I am such a morning person.
Now I realize it was detrimental to my health.
Why Sleep Matters
A good night’s sleep helps regulate hormones that control hunger and stress which in turn improves cognitive function and supports muscle recovery.
A lack of sleep can lead to increased cravings for sugar and junk food, raise your cortisol (stress) levels, and harm your overall health.
How to Improve Your Sleep
Start by creating a bedtime routine.
I like to remove my makeup and wash my face right after dinner.
Then I start dimming the lights around the house to set the mood for a calm and relaxing space.
I recommend using a Himalayan salt lamp; they are amazing.
Typically, I attempt to avoid screens about an hour before bed and read a good book (sometimes I fail and watch TV… I am far from perfect).
Blackout curtains are a great idea for those who sleep well in the pitch black.
I don’t use this, but I do know a few people who use a sound machine at bedtime, which blocks out all the other noises.
Supplements I Take Before Bed
I am not someone who takes a lot of vitamins or supplements, but when I find a good product, I tend to stick with it.
Qualia Magnesium+ has become a bedtime staple for me.
It has 9 forms of magnesium combined with over 70 minerals and trace minerals.
In turn, this helps give your body optimal retention and supports bone health, heart health, metabolic health, immune health, muscle function, and healthy aging.
About half of Americans are magnesium deficient, so it was something I really wanted to start taking.
Since taking Qualia Magnesium+, I have noticed a deeper sleep, a more restful sleep,p and an overall better mood when I wake up.
If you want to try it out use code LEAHF for 15% off.
Supplements My Kids Take Before Bed
My kids enjoy MaryRuth Organics Kids Magnesium Citrate Gummies.
These gummies have a natural hibiscus flavor and contain no sugar.
It supports muscle function, bone health, calcium absorption and so much more.
My kids love that it’s a gummy, and they get excited to take it every night before bed,
My Favorite Products to Help Me with Sleep
Blackout Curtains
We love our blackout curtains from Amazon.
I have them in our room, our kid’s room, and the guest room.
They make such a difference.
Sound Machine
Although I am not someone who uses sound machines, I do have friends who do.
Below is a great sound machine with tons of reviews.
Himalayan Salt Lamps
I use these Himalayan salt lamps instead of having a ton of lights around the house at night.
Qualia Magnesium+
As mentioned above this supplement really helps me sleep.
You can gather more information on their website!
3. Move Your Body Without Raising Cortisol Levels
This one took me a while to figure out.
Number 3 of 5 ways to stay healthy is to move your body but keep it stress-free.
Back in 2013 and 2014 I was a fitness competitor in the NPC Bikini Division.
I was HARD on my body.
There were two-a-day workouts, long cardio workouts, heavy lifting, and so much more.
RELATED POST: How Much Does it Cost to do a Bikini Competition?
Now I realize that doesn’t do well on the body long term
Yes, exercise is important, but intense workouts aren’t always the answer.
Pushing your body too hard can increase cortisol levels, and those zone 5 workouts need to go.
If you are consistently working out in zone 5, you are pushing your body too hard and in turn increasing your cortisol levels which can lead to fatigue and even weight gain.
Focus on having zone 2-3 workouts to lower those cortisol levels.
Low-Impact Workouts to Try
Although it may not feel like a workout because your heart rate isn’t at 180 BPM, trust me, it is.
I tend to do 30-45 minute walks on the treadmill at 3.0 speed on a 10.0 incline.
I will also do light weights or even sometimes heavy weights but nothing too strenuous for too long.
Even though I don’t love yoga, it’s a great workout for flexibility and stress relief.
Pilates works well for building core strength while improving posture.
Swimming is another great low-impact activity that is also excellent for cardiovascular health.
Overall, it’s important to get workouts in but instead of focusing on hard intense “zone 5” workouts, focus more on the low-impact workouts that still deliver results.
The overall result of working out should be to energize you rather than drain you.
My Favorite Product to Help Me with My Workouts
Weighted Vest
I use the 15lb. weighted vest for all of my walks.
Apple Watch
I have worn my Apple Watch religiously since the day I got it.
Headphones
These are my favorite headphones.
Why spend over $100 when you can get cute and comfy ones for way less!
4. Drink More Water
Hydration, hydration, hydration.
This is number 4 out of my 5 ways to stay healthy.
So many people overlook drinking water but it’s pretty essential for staying healthy.
Water helps flush toxins from your body as well as supports digestion, keeps skin glowing and so much more.
How Much Water to Drink a Day
I used to be the girl who would carry a gallon of water around and make sure I drank it completely before bed.
The amount of times I would have to run to the bathroom was unreal.
Now I aim for 3-30oz. Stanley Cups a day.
If I work out I tend to drink more.
Tips on Staying Hydrated
Add slices of fruit like lemon or cucumber to make it more flavorful and refreshing.
One tip I used to do was to set reminders on my phone to drink water throughout the day.
My Favorite Products to Help Me Stay Hydrated
Stanley
I have the 30oz. Stanley tumbler and drink about 3-4 of those a day.
Flavored Water Items
Using these Cirkul water bottles and flavored cartridges makes such a difference if you are not a fan of the taste of water.
5. Social Connections with Positive People
Last but not least, number 5 of 5 ways to stay healthy is a positive social connection.
This is a huge one for me.
Health isn’t only physical, but it’s also mental and emotional.
This year I really looked into the people I surrounded myself with and what was important to me.
This year I chose to spend time with people who inspire, uplift, and motivate me.
The key is to surround yourself with those who align with your values and goals otherwise, they really can bring you down, and no one wants that.
Creating Healthy Lifestyle Habits
Staying healthy doesn’t have to mean drastic changes.
By focusing on these 5 ways to stay healthy—eating well, getting enough sleep, moving your body, staying hydrated, and nurturing positive relationships, you’ll start feeling better right away.
SHOP THE ITEMS HERE
Remember, there is no need to rush, take it one day at a time, and enjoy the process.
These healthy lifestyle benefits will soon become a part of your everyday life.
Cheers to a healthy New Year and beyond!
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